I have to say watching that video of Bob was what made me do my lousy 2 x 10' AT. I had a bad case of I DONT WANT TO DO THISITIS but seeing him pull that great 2K made me ashamed to give in to that. Plus, if you screw up at the beginning of the week it's harder to keep yourself in line at the end of it, and you end up having to row too many days in a row--not enough recovery for me that way. I'm glad I did it because it turned out to be my best AT session yet.
2536 1:58.2/26
2543 1:57.9/26
The Road to Boston 2007
We were away for part of the weekend, But I must either be addicted to the plan or crazed..I did the 3x7 AT workout before we left....just to prove to myself that I could do it. Goal was a 2:10 and I made a pace of 2:09.7---but let the HR get above threshold. My husband wanted to go to the gym at the end of the weekend and his erg routine is always a 30 minute 24spm piece.....so I piggybacked and held the 24 sr with him. I did the 2X12' piece with an average of 2:17.2 (167 hr).
These were workouts done just to maintain momentum on the plan. My heart (as in emotions...not HR ) weren't in the workouts....My mind is wandering, but I am determined not to quit. And, doing the plan is a great way to just stick with the training.
I was sure encouraged by Bob's sub 8:00 performance!! Hooray! hats are off to him!
These were workouts done just to maintain momentum on the plan. My heart (as in emotions...not HR ) weren't in the workouts....My mind is wandering, but I am determined not to quit. And, doing the plan is a great way to just stick with the training.
I was sure encouraged by Bob's sub 8:00 performance!! Hooray! hats are off to him!
Monday Morning
10min WU - 2337m
UT1 2x13min / max pace 1:54.5 / 22-24spm
Target:- 2x13min / avg pace 1:57.0 / 23spm / 2:45min rest
Actual:- 13min / avg pace 1:56.8 / 23spm / 3339m
Actual:- 13min / avg pace 1:56.9 / 23spm / 3340m
Total session: 7940m
Felt good. Next workout is TR 2x4min. Tomorrow was going to be a day off, but I think I will do the TR workout tomorrow. This week seems to be an easy one.
10min WU - 2337m
UT1 2x13min / max pace 1:54.5 / 22-24spm
Target:- 2x13min / avg pace 1:57.0 / 23spm / 2:45min rest
Actual:- 13min / avg pace 1:56.8 / 23spm / 3339m
Actual:- 13min / avg pace 1:56.9 / 23spm / 3340m
Total session: 7940m
Felt good. Next workout is TR 2x4min. Tomorrow was going to be a day off, but I think I will do the TR workout tomorrow. This week seems to be an easy one.
Will Haskell, M50, lwt
Don't you HATE it when you screw up and one of your intervals starts without you?!!!! I got fiddling with the radio in my 3 minute rest and hit a load of static, and by the time I got it on a real station about 4 seconds had gone by. Boy was I mad. It was the last interval and should have been the fastest. I did my best to get the average where it belonged but it was rather demoralizing!
4 x 12 UT1 targ 2:05/22
2902 2:04.0/22
2909 2:03.7/22
2911 2:03.6/22
2905 2:03.9/22
Still a decent session.
Bob, you are lucky to have had some time with Xeno! That would be so cool.
4 x 12 UT1 targ 2:05/22
2902 2:04.0/22
2909 2:03.7/22
2911 2:03.6/22
2905 2:03.9/22
Still a decent session.
Bob, you are lucky to have had some time with Xeno! That would be so cool.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
Carla, you did a nice job recovering from the radio snafu. I have had that happen many times and it becomes a game of catch up.
Yesterday I did the 2x13'UT1 workout and then got a flu shot at the gym. I didn't bring my stats home from the row, but they were OK. It seemed harder than previous UT1 workouts...and of course I am expecting that they will get easier.
Today I tried the 2x4TR and should have quit. But, I completed it with an average of 2:06 versus the 2:03 of the plan. I just could not maintain sub 2:03 and that makes me wonder about a 2K...my HR was bumping between 190-193 in the second interval which alarmed this 52 year old!
Does anyone know if the high HR might have been caused by a flu shot the day before...or is it just fatigue or aging???
No complaints about my health--no colds or anything, but I am not making much progress. Tomorrow I row OTW at 7am in a quad. The river crested today so it will be debris-dodging!
Yesterday I did the 2x13'UT1 workout and then got a flu shot at the gym. I didn't bring my stats home from the row, but they were OK. It seemed harder than previous UT1 workouts...and of course I am expecting that they will get easier.
Today I tried the 2x4TR and should have quit. But, I completed it with an average of 2:06 versus the 2:03 of the plan. I just could not maintain sub 2:03 and that makes me wonder about a 2K...my HR was bumping between 190-193 in the second interval which alarmed this 52 year old!
Does anyone know if the high HR might have been caused by a flu shot the day before...or is it just fatigue or aging???
No complaints about my health--no colds or anything, but I am not making much progress. Tomorrow I row OTW at 7am in a quad. The river crested today so it will be debris-dodging!yesterday did UT1 2x15.
Went fine. Avg pace 2.06.3, a fraction slower than the 2x14. I was tempted to do a third, but decided to eat cookies instead.
Carla--When I screw up on the start, I take a mulligan. The hell w/ racing to get the pace down. I just reset the monitor. So what if my rest period ends up being 15-30 seconds longer?
Anne--"Debris-dodging" sounds like yet another metaphor for life itself.
Tom
Went fine. Avg pace 2.06.3, a fraction slower than the 2x14. I was tempted to do a third, but decided to eat cookies instead.
Carla--When I screw up on the start, I take a mulligan. The hell w/ racing to get the pace down. I just reset the monitor. So what if my rest period ends up being 15-30 seconds longer?
Anne--"Debris-dodging" sounds like yet another metaphor for life itself.
Tom
Quiet here, boys and girls.
30r20 today.
7315 mtrs v. 7267 last week.
2.03.0 v 2.03.8
HR 155 v 154
Objectively a good session, w/ improvement but room for more (judging by HR),
It is, however, one of those demanding workouts that plays w/ your mind (my mind, at least). Lots of internal monkey chatter during the row, doubt and negativity about my ability to maintain the pace, about being able to finish, etc. I keep checking my HR and it's fine. My breathing isn't bad. No burning in the legs. Just my useless mind careening along.
Tom
30r20 today.
7315 mtrs v. 7267 last week.
2.03.0 v 2.03.8
HR 155 v 154
Objectively a good session, w/ improvement but room for more (judging by HR),
It is, however, one of those demanding workouts that plays w/ your mind (my mind, at least). Lots of internal monkey chatter during the row, doubt and negativity about my ability to maintain the pace, about being able to finish, etc. I keep checking my HR and it's fine. My breathing isn't bad. No burning in the legs. Just my useless mind careening along.
Tom
Tom- I'd probably see more improvement with a plan focussed on training my useless careening mind than my heart rate!
Rowed outside and other than finishing quite wet (sweat on the inside and rain on the outside), it was a good row. Spent the rest of the day working, watching Bob's video for inspiration and then getting psyched to row well tomorrow.
Hope prevails and it is easy to have great aspirations when my HR is 70 and I am looking at a computer screen.
Rowed outside and other than finishing quite wet (sweat on the inside and rain on the outside), it was a good row. Spent the rest of the day working, watching Bob's video for inspiration and then getting psyched to row well tomorrow.
Hope prevails and it is easy to have great aspirations when my HR is 70 and I am looking at a computer screen.
Tom,
A "mulligan"? You know it never occurred to me I could reset the monitor. What a dope.
When do you have 30 R20 in your IP? It isn't on mine at all. I would like to have a go at that myself. Maybe it will show up as a CTC. November is a 2K, which fits in nicely with the IP for me as I have to do a test in 6 workouts anyway. This is one CTC I will not do more than once in the month!
Today was only 2 x 10 AT, and I was so proud of myself for cramming it into the schedule. Left work 5:15; home at 5:45. Drove daughter to karate, back home at 6:35. Changed, did 2K w/u, the 2 x 10, 5 min c/d, showered and was out the door again by 7:25. Whew. Glad I fit it in then or I would have been rowing at 9:30 and eating dinner at 11:00--at least we managed to be eating at 10:00 instead.
2530 1:58.5/26
2544 1:57.9/26
1:59 is supposed to be the fastest I do these and I"m still doing UT1, UT2, and AT about a second faster than max pace. However soon I hit the TR stuff and that is just plain going to hurt....
Anne, I have to say, it sounds like you really enjoy rowing on the water, and since you do so much of that I wouldn't worry about your erg workouts not being as good as you want them to be. Pretty soon it will be too cold to row outside and your erg workouts will go better because you won't be expending that energy on the water, you'll have some left for the erg.
A "mulligan"? You know it never occurred to me I could reset the monitor. What a dope.
When do you have 30 R20 in your IP? It isn't on mine at all. I would like to have a go at that myself. Maybe it will show up as a CTC. November is a 2K, which fits in nicely with the IP for me as I have to do a test in 6 workouts anyway. This is one CTC I will not do more than once in the month!
Today was only 2 x 10 AT, and I was so proud of myself for cramming it into the schedule. Left work 5:15; home at 5:45. Drove daughter to karate, back home at 6:35. Changed, did 2K w/u, the 2 x 10, 5 min c/d, showered and was out the door again by 7:25. Whew. Glad I fit it in then or I would have been rowing at 9:30 and eating dinner at 11:00--at least we managed to be eating at 10:00 instead.
2530 1:58.5/26
2544 1:57.9/26
1:59 is supposed to be the fastest I do these and I"m still doing UT1, UT2, and AT about a second faster than max pace. However soon I hit the TR stuff and that is just plain going to hurt....
Anne, I have to say, it sounds like you really enjoy rowing on the water, and since you do so much of that I wouldn't worry about your erg workouts not being as good as you want them to be. Pretty soon it will be too cold to row outside and your erg workouts will go better because you won't be expending that energy on the water, you'll have some left for the erg.
Carla Stein--F 47 HWT
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
[img]http://www.c2ctc.com/sigs/img1193870739.png[/img]
My schedule for today called for 2x7’AT. My AT band is 2:11.3—2:18.2, so my goal was about 2:12 at 26-28spm. I started with a 21’ pyramid warmup, 3’ea. @ 12/15/18/20/18/15/12. I was determined to try to touch the handle to the cord that I now have hanging from the monitor, in order to comply with Xeno’s recommendation to lengthen my stroke. It was relatively cold in the erg room today, so I started with a fleece jacket on, which was probably a mistake, even though I left it zipped open. The warmup alone had me really pooped out, overheated, and had my pulse up over 150 at times.
Warmup data: 4535m (2:18.9), 132 ave. HR, but the monitor was not registering for quite a bit of the time. Data at 3’ intervals:
2:29.7/500m, 111bpm.
2:19.3/500m, 128bpm.
2:13.7/500m, 135bpm.
2:10.0/500m, 135bpm.
2:15.5/500m, 135bpm.
2:20.4/500m, 135bpm.
2:26.3/500m, 148bpm.
Note that on the down slope of the pyramid, there was no slowing of my pulse rate.
First AT piece data: 1590m (2:12.0), ave. rate 25spm, ave. HR 148bpm, and again, there was quite a bit of time when it was not registering. There were occasional surges into the 160s, where I don’t care to venture. Data at 1’ intervals:
2:05.0/500m, 25spm, 138bpm.
2:09.3/500m, 25spm, 151bpm.
2:12.7/500m, 25spm, 151bpm.
2:16.9/500m, 24spm, 154bpm.
2:15.7/500m, 25spm. 147bpm.
2:14.5/500m, 27spm, 152bpm.
2:12.7/500m, 26spm, 152bpm.
For the first couple of minutes, even dropping below the intended rate, the pace was much too fast. By concentrating on a really fast recovery, I was able to achieve a light enough pull to get into the proper band, but the rate was still too low until the last couple of minutes. I was partway into the piece when I remembered that I had intended to lower the drag factor, but it was too late by then, so I went ahead and finished the piece.
For the second piece, I closed the damper from a setting of about 6.5 to 4.5. This cut the drag factor from 123 to 102. (Note the low drag at altitude as compared to similar damper settings at lower elevations.) This definitely made it easier to stay in the proper band, but it was still a struggle. Part of this was concentration, remembering to reach out to that cord each time. I probably should have a mirror on the side to check on form. I have a strong hunch (no pun intended) that I am achieving addition reach by letting my shoulders roll forward, which I believe is a no-no. Most of the time I forgot completely about the other end of the stroke, i.e. getting the most possible contraction of the lats by pulling up high enough on my chest.
Well, anyway the results of the second piece are: 1591m (2:11.9), ave. rate 26spm, ave. HR 153. Data at 1’ intervals:
2:10.4/500, 27spm, 151bpm.
2:13.9/500, 26spm, 152bpm.
2:13.9/500, 26spm, 151bpm.
2:12.1/500, 26spm, 154bpm.
2:11.0/500, 27spm, 160bpm.
2:11.5/500, 27spm, 157bpm.
2:13.3/500, 27spm, 152bpm.
Better, but still a lot of fluctuation — more than just shown by the 1’ interval averages. The pulse rate was higher that I liked, but they were supposed to be AT pieces, so I guess that it is O.K.
It was not that O.K. on the cool down — 15’ with 3’ ea. @ 22/20/18/15/12. Cool down data: 3218m (2:19.8), ave. HR 146. Data at 3’ intervals:
2:13.1/500m, 156bpm.
2:15.3/500m, 153bpm.
2:17.8/500m, 151bpm.
2:22.1/500m, 144bpm.
2:32.5/500m, 130bpm.
My pulse rate should have been dropping a lot faster than that, Usually it gets down into the 110s when the rate gets down to 12spm. However, it took only a couple of minutes to get down to 100 after the cool down. Still not great, I look for it to be down to 90 after one minute.
Bob S.
Warmup data: 4535m (2:18.9), 132 ave. HR, but the monitor was not registering for quite a bit of the time. Data at 3’ intervals:
2:29.7/500m, 111bpm.
2:19.3/500m, 128bpm.
2:13.7/500m, 135bpm.
2:10.0/500m, 135bpm.
2:15.5/500m, 135bpm.
2:20.4/500m, 135bpm.
2:26.3/500m, 148bpm.
Note that on the down slope of the pyramid, there was no slowing of my pulse rate.
First AT piece data: 1590m (2:12.0), ave. rate 25spm, ave. HR 148bpm, and again, there was quite a bit of time when it was not registering. There were occasional surges into the 160s, where I don’t care to venture. Data at 1’ intervals:
2:05.0/500m, 25spm, 138bpm.
2:09.3/500m, 25spm, 151bpm.
2:12.7/500m, 25spm, 151bpm.
2:16.9/500m, 24spm, 154bpm.
2:15.7/500m, 25spm. 147bpm.
2:14.5/500m, 27spm, 152bpm.
2:12.7/500m, 26spm, 152bpm.
For the first couple of minutes, even dropping below the intended rate, the pace was much too fast. By concentrating on a really fast recovery, I was able to achieve a light enough pull to get into the proper band, but the rate was still too low until the last couple of minutes. I was partway into the piece when I remembered that I had intended to lower the drag factor, but it was too late by then, so I went ahead and finished the piece.
For the second piece, I closed the damper from a setting of about 6.5 to 4.5. This cut the drag factor from 123 to 102. (Note the low drag at altitude as compared to similar damper settings at lower elevations.) This definitely made it easier to stay in the proper band, but it was still a struggle. Part of this was concentration, remembering to reach out to that cord each time. I probably should have a mirror on the side to check on form. I have a strong hunch (no pun intended) that I am achieving addition reach by letting my shoulders roll forward, which I believe is a no-no. Most of the time I forgot completely about the other end of the stroke, i.e. getting the most possible contraction of the lats by pulling up high enough on my chest.
Well, anyway the results of the second piece are: 1591m (2:11.9), ave. rate 26spm, ave. HR 153. Data at 1’ intervals:
2:10.4/500, 27spm, 151bpm.
2:13.9/500, 26spm, 152bpm.
2:13.9/500, 26spm, 151bpm.
2:12.1/500, 26spm, 154bpm.
2:11.0/500, 27spm, 160bpm.
2:11.5/500, 27spm, 157bpm.
2:13.3/500, 27spm, 152bpm.
Better, but still a lot of fluctuation — more than just shown by the 1’ interval averages. The pulse rate was higher that I liked, but they were supposed to be AT pieces, so I guess that it is O.K.
It was not that O.K. on the cool down — 15’ with 3’ ea. @ 22/20/18/15/12. Cool down data: 3218m (2:19.8), ave. HR 146. Data at 3’ intervals:
2:13.1/500m, 156bpm.
2:15.3/500m, 153bpm.
2:17.8/500m, 151bpm.
2:22.1/500m, 144bpm.
2:32.5/500m, 130bpm.
My pulse rate should have been dropping a lot faster than that, Usually it gets down into the 110s when the rate gets down to 12spm. However, it took only a couple of minutes to get down to 100 after the cool down. Still not great, I look for it to be down to 90 after one minute.
Bob S.
Wednesday Morning
15min WU - 3446m
TR 2x4min / max pace 1:44 / 30-34spm
Target:- 2x4min / avg pace 1:45.0 / 32spm / 4min rest
Actual:- 4min / avg pace 1:44.8 / 32spm / 1145m
Actual:- 4min / avg pace 1:44.8 / 32spm / 1145m
Total session: 4036m
10min CD - 2294m
Felt strong. Thought I may have trouble holding the pace on the second one, but it no problems. I actually felt like I could have gone fasters, which is great.
Thursday Morning
10min WU - 2262m
UT1 3x10min / max pace 1:54.5 / 22-24spm
Target:- 3x10min / avg pace 1:57.0 / 23spm / 2min rest
Actual:- 10min / avg pace 1:56.8 / 23spm / 2569m
Actual:- 10min / avg pace 1:56.8 / 24spm / 2569m
Actual:- 10min / avg pace 1:56.8 / 24spm / 2569m
Total session: 9037m
Tired this morning, difficult to get out of bed. Warmup got me moving, and workout went ok. If nothing else, this program has kept me more consistent than in past years - something to shoot for every day. I have not followed a written plan in quite a few years - it does help to keep you focused.
15min WU - 3446m
TR 2x4min / max pace 1:44 / 30-34spm
Target:- 2x4min / avg pace 1:45.0 / 32spm / 4min rest
Actual:- 4min / avg pace 1:44.8 / 32spm / 1145m
Actual:- 4min / avg pace 1:44.8 / 32spm / 1145m
Total session: 4036m
10min CD - 2294m
Felt strong. Thought I may have trouble holding the pace on the second one, but it no problems. I actually felt like I could have gone fasters, which is great.
Thursday Morning
10min WU - 2262m
UT1 3x10min / max pace 1:54.5 / 22-24spm
Target:- 3x10min / avg pace 1:57.0 / 23spm / 2min rest
Actual:- 10min / avg pace 1:56.8 / 23spm / 2569m
Actual:- 10min / avg pace 1:56.8 / 24spm / 2569m
Actual:- 10min / avg pace 1:56.8 / 24spm / 2569m
Total session: 9037m
Tired this morning, difficult to get out of bed. Warmup got me moving, and workout went ok. If nothing else, this program has kept me more consistent than in past years - something to shoot for every day. I have not followed a written plan in quite a few years - it does help to keep you focused.
Will Haskell, M50, lwt
Hi Bob,Bob S. wrote: Part of this was concentration, remembering to reach out to that cord each time. I probably should have a mirror on the side to check on form. I have a strong hunch (no pun intended) that I am achieving addition reach by letting my shoulders roll forward, which I believe is a no-no. Most of the time I forgot completely about the other end of the stroke, i.e. getting the most possible contraction of the lats by pulling up high enough on my chest.Bob S.
I have been trying to focus on technique lately as well. I envy you being able to have Xeno check out your form and give pointers. I think I am going to have to purchase his technique CD. My wife took some photos of me rowing the other day and I think my technique needs some work. I find that when I try to focus on one part of the stroke the other parts get neglected. It is certainly challenging putting all the pieces together into one smooth stroke cycle (or multiple cycles).
Will Haskell, M50, lwt
Carla--
Rather than do the early TR sessions in the IP, I have substituted the 30r20, at Eddie Fletcher's recommendation. I have done 3 of the 30r20s now. I'm not sure how long I will keep at them; I'll let you know.
I try to be careful with technique doing these because pulling hard at low rate, I have a tendency to use too much back, hunching at the catch (as Bob notes), opening early, and laying back--anchor hauling.
"Mulligan" is a golfing term. It's a do-over. I think it may refer specifically to the drive. After you hit your first ball in the woods or the water or forty yards on a hard diagonal, almost clipping some fat guy in a golf cart, you tee up another ball and try again. (To hit the ball in the fairway, not hit the fat guy.)
Tom
Rather than do the early TR sessions in the IP, I have substituted the 30r20, at Eddie Fletcher's recommendation. I have done 3 of the 30r20s now. I'm not sure how long I will keep at them; I'll let you know.
I try to be careful with technique doing these because pulling hard at low rate, I have a tendency to use too much back, hunching at the catch (as Bob notes), opening early, and laying back--anchor hauling.
"Mulligan" is a golfing term. It's a do-over. I think it may refer specifically to the drive. After you hit your first ball in the woods or the water or forty yards on a hard diagonal, almost clipping some fat guy in a golf cart, you tee up another ball and try again. (To hit the ball in the fairway, not hit the fat guy.)
Tom